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Research has indicated that omega-3 fatty acids have a different chemical structure than other fats, helping to improve your "good" cholesterol (HDL) and your blood flow. Among the benefits of an omega-3-rich diet are a lowered risk of various heart problems, stroke, and triglyceride levels, and a slight reduction in your blood pressure.

Because foods high in omega-3 fatty acids tend to be high in fat, they should replace other fatty foods in your diet. Omega-3 fatty acids can be found in fish such as mackerel, herring, sardines, salmon, and trout. The best plant sources for omega-3 fatty acids are ground flax seed, flax seed oil, tofu, soybean oil, canola oil, and nuts. Fish oil supplements containing omega-3 fatty acids are also available, but it is better to eat a healthy diet than to add supplements.

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